| Exercise | Sets | Reps | Rest |
| Foam Roll (roll everything for 60 seconds) | |||
| (Hamis, Glutes, Back, Quads, IT band(60″ea), Shins) | |||
| Jam Ball warm-up: | |||
| MB pick-up & drop behind shoulder (alt. shldr.) | 3 | 7ea | |
| Bear crawl w/ MB roll | 3 | 1 lap | |
| MB squat | 3 | 15 | |
| RDL & push MB backward (through legs; soft push) | 3 | 15 | |
| Jump rope | 3 | 30 | – |
| CHAIN | |||
| A1- Double KB squat to shoulder press | 8 | 40″ | 20″ |
| Double KB swing | |||
| Double KB swing to row | |||
| *Note: a chain is when you do 1 rep of each exercise back-to-back and keep going through all the exercises until time is up* | |||
| Ladder | |||
| B1- SB SL hami curl | 10/9/8/7/6/5/4/3/2/1EA | ||
| B2- Push-ups | 10/9/8/7/6/5/4/3/2/1 | ||
| B3- Lunge jumps | 10/9/8/7/6/5/4/3/2/1EA | ||
| B4- Wall Ball | 10/9/8/7/6/5/4/3/2/1 | as needed | |
| METCON | |||
| C1- Shuffle with hop up | 5 | 4 lengths | |
| C2- Plate push | 5 | 4 widths | |
| C3- Full KB raise | 5 | 10 | |
| C4- High pledge plank | 5 | 10ea | 30″ |